Who Should Try It
People who do not want to track all their macronutrients are likely to find the lazy keto diet an easier option than the original keto diet.
The less restrictive approach may also suit those who like to eat out or cook larger meals for a family.
However, as the lazy keto diet does not always induce ketosis, it may not promote weight loss as effectively as the traditional keto diet. A person who is not tracking all of their macronutrients may also be less likely to create a calorie deficit, which is necessary for weight loss.
In some cases, though, lazy keto might help people reach a calorie deficit by encouraging them to replace unhealthy higher carbohydrate foods with more nutritious and lower calorie options.
People should ensure that they consume all the essential nutrients they need for health. Restrictive diets, such as the keto diet and lazy keto diet, can potentially lead to long-term health consequences.
In some cases, the keto diet can also lead to symptoms in the short term. These may include nausea, headaches, lightheadedness, constipation, and a reduced tolerance for exercise.
A person can check whether a diet is suitable for them by speaking with a doctor or registered dietitian.
Checking with a healthcare professional first is particularly important for those taking medication or living with a health condition, such as diabetes or heart disease.
What Is The Dirty Keto Diet
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The Basics Of The Keto Diet
Lets leave out clean and dirty for the moment. The ketogenic diet is a low-carb, high fat eating plan thats designed for quick and efficient weight loss. It is usually called keto for short.
According to Diet Hive, the basic keto diet calls for a diet thats 75% fat, 20% protein and 5% carbs. By contrast, about 50% of a normal, healthy diet is made up of carbohydrates, with only 30% of the calories coming from fat.
The reason for that huge difference is somewhat difficult to explain in biological terms, but easy to understand using common sense. When you eat a normal diet, the body gets most of its energy by turning the carbs you consume each day into glucose.
When the body converts stored fat, it turns that fat into molecules known as ketones. And the bodys metabolic state when its using ketones instead of glucose for energy? Thats called ketosis.
The aim of a keto diet is put the body into ketosis so it efficiently burns stored fat. This allows you to lose a great deal of weight. However, that leads to one natural question. If youre burning fat, why do you keep eating high amounts of fat while youre on the keto diet?
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Can Dirty Keto Be Okay Sometimes
The primary focus of a ketogenic diet should be on real, whole foods. However, there is a place for dirty keto foods, such as when you are traveling, rushed, or just in need of some convenience. Just be sure not to fully rely on dirty keto for your daily macros, and try to find keto-friendly foods and clean keto meals that are made with more natural, real-food based ingredients. Place the emphasis on food quality as much as possible, and your body will get more nutrients, even when eating dirty. You can find reviews of products we like here.
A Cyclical Keto Diet Could Help You Stick With The Diet
How It Works On cyclical keto, also called keto cycling, youll cycle in and out of keto usually staying on the diet for five days, followed by one or two days with more carbs. The point of keto cycling is to make it easier for someone to follow, Kizer says. Every five to six days they can have the carbohydrates theyve been entirely restricting. Theres no set protocol of what your carb days should look like, but Kizer warns not to go overboard because that will make it more difficult for the body to return to ketosis.
Who It’s Best For This is intended for those who have a tough time sticking to keto. It can be helpful if someone wants to take a break and have carbs, says Dr. Koche. That may not be easy for everyone.
Kizer worries this approach may promote carb bingeing. You may have heard keto cycling recommended for athletes, who use the extra carbohydrates to fuel their workouts or competitions. For instance, that 2019 study in The Journal of Sports Medicine indicated some endurance benefits, but the results are mixed, and a study published in April 2018 in The Journal of Sports Medicine and Physical Fitness, have shown that the keto diet does hinder exercise performance.
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Tips To Eat Clean Keto As A Beginner
A clean, standard Ketogenic diet is not only healthier for you, but youll notice that your mental clarity and focus is much better.
If youre struggling to eat clean on Keto, here are a few tips to help you:
- Incorporate intermittent fasting so you only have to eat once or twice a day
- Avoid processed foods like lunch meats
- Aim to have at least one avocado a day
- Prepare grass-fed steak in bulk and store it in the fridge so you dont have to cook as much
- Drink lots of water
- Eat a serving of vegetables with every meal
Why Is Dirty Keto Popular
We live in the age of convenience. We want our food prepared, fast to access, and effortless to consume, and we often need to eat on the run. Were also addicted to sugary and starchy products and want emotional satisfaction from the types of comfort foods were used to eating, even, and perhaps especially, when starting a keto diet. This have-your-cake-and-eat-it-too mentality is exactly what food companies tune into and cater to. They know that if they create products that taste good, satisfy our cravings, and can qualify as keto, people will buy them, regardless of the quality of ingredients, processing, and additives used to create them. So, like any growing food trend, food manufacturers are producing foods that meet our demands. Unfortunately, that doesnt mean theyre truly good for you.
While dirty, or processed or prepackaged, foods like snack bars, cookies, drinks, etcetera taste good and are convenient, they arent generally great for you. In fact, eating primarily dirty-keto foods, such as fast food, junk food , and highly processed meats and snacks, contributes to inflammation and nutritional deficiencies. These can lead to poor recovery from exercise, chronic pain, inflamed joints, autoimmune issues, metabolic issues, and even depression. Just like with the typical American diet, with the dirty keto diet, our cells are not being properly fueled.
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Does Dirty Keto Work
Though not as healthy as clean keto, you may still be able to achieve success on a dirty keto diet. Eating high-calorie convenience foods might make it more difficult to stay in ketosis, but if youre diligent about tracking your macros, the dirty keto diet can still be an effective strategy for those who want to make fat their primary fuel source.
How To Start Lazy Keto Diet
You can have an easy, lazy keto diet without any hectic. Add the lazy keto diet cookbook recipes in your meal plan to get the desired outcomes. You might be thinking that how do you start a lazy keto diet with desired foods and unwanted foods? Some of the required things have been discussed in this Lazy keto diet food list section. They are:
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Questionably Keto Packaged Goods
Finally, theres no government regulation on what can be labeled keto. A product can easily have more carbs than what works for your macros, or they can contain enough carbs to take up all your macros for the day in one small treat. So, on top of eating products that arent great for you, dirty keto opens the door to you mistakenly eating too many carbs, which can also kick you out of ketosis.
Dirty Keto Foods Should Be Avoided
Refined vegetable oil: Most plant-based oils are full of vulnerable fats called polyunsaturated fatty acids. During refining and cooking, many of these fatty acids are converted into toxic inflammatory compounds.
Burnt meat and seafood: If you have a little bit of research into cancer, this is a very typical agent associated with cancer. If you crave a BBQ, you can stash the meat with some herbs or organic seeds. This can help prevent you from more or less.
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This Diet Lacks Important Micronutrients That The Body Needs
Micronutrients are important for the human body. They help strengthen your immunity, boost your energy levels, protect your cells from damage, keep your skin healthy and supple. People mostly get micronutrients from vegetables and fruits. People on this diet do not take any low-carb vegetables or fruits. This prevents them from consuming these nutrients.
What Keto Foods And Ingredients Are Considered Clean
As we mentioned, a clean keto diet is more sustainable and nutrient-rich. And because there are no confusing ingredients lists to decipher, its also quite simple to follow clean eating compared to a dirty keto diet. Following is a list of some clean keto foods:
- Grass-fed beef/pasture raised poultry dairy, and coconut milk
- Wild caught/sustainable fish
- Healthy fats, such as coconut oil, grass-fed butter, ghee, olive oil, avocado oil, lard, tallow, and pasture raised bacon fat
- Low-starch vegetables
- Berries, such as blueberries, blackberries, and strawberries, in moderation
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Dirty Keto Diet And Weight Loss
Most of what puzzles people about this diet is how it is able to promote weight loss. People on this diet literally eat anything. They eat processed foods and fast foods. These are some foods that cannot be associated with weight loss. So how is this diet able to promote weight loss?
The diet promotes weight loss through ketosis . The only goal one has for this diet is to make sure they are fitting within the keto guidelines. Ketosis is the process of breaking down fats to provide energy to the human body. It takes more calories to break down fats than it takes to break down carbs. This creates a calorie deficit and so results in weight loss.
Ketosis breaks down both consumed and stored fats. When stored fats are broken down to energy, one is able to lose fat mass and hence lose weight. The dirty keto diet like most keto diets is a low-carb diet. Another way this diet promotes weight loss is by limiting the amounts of empty calorie foods and promoting low-calorie foods. This creates a calorie deficit and hence promotes weight loss.
Should You Try Dirty Keto
No, not unless you have to.
It can be useful in a pinch if, for example, you have a long day of traveling and you’re stuck in airports and taxis for hours on end. Or if you have an exceptionally busy day on rare occasions that doesn’t leave you time to cook healthy, nutrient-dense meals.
But unless you absolutely must eat dirty Keto , we recommend steering away from it as much as possible, and using it only in “emergency” situations where the alternative would be to eat a pile of carbs.
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Different Types Of Ketogenic Diets
The word “ketogenic” originates from the words “ketos”, meaning a substance that could be reduced to fat, and “gene”, meaning “creation”. In this context, it refers to the process of hydrolysis of fats, which converts fatty acids to ketones, using the enzyme ketone body dehydrogenase. In the presence of glucose, ketone bodies in the blood are rapidly oxidized to form carbon dioxide and water.
Standard ketogenic diet
This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs
Dirty Keto Is Similar To The Standard Diet But Expands The Menu
How It Works Is this diet as fun as it sounds? Depends on whom you ask. The macronutrient distribution in the dirty keto approach is the same as in the standard keto plan, according to Melissa Nieves, RD, an advisor for HealthyMeals Supreme who is based in Puerto Rico. The big difference is that the source of these macros can come from any kind of food, including highly processed and prepackaged meals. For example, instead of getting healthy fats and low carbs from almonds, you can hit your macro amounts with BBQ pork rinds instead. The main point of dirty keto is that, since the macronutrient amounts it follows support a ketogenic state, it doesnt matter where those macros come from, she says.
Who It’s Best For This variation is for those who need a high level of convenience and lack the time or interest for cooking and meal prep, Nieves says. This may also be the easiest route to follow for those just getting into keto, she adds, since you can stick to keto even when traveling or dealing with a busy schedule you just need to read package labels carefully rather than going deep into meal planning.
Nieves advises those with preexisting health conditions like diabetes and cardiovascular disease to tread with caution, but even if you dont have those issues, be aware of the health drawbacks. In general, she adds, if you plan on going keto, consider the dirty version only when you need the convenience, and not as a long-term approach.
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Dirty Keto May Be Easier But Its Less Effective
While you can still lose weight following a dirty Keto diet plan, both the short-term and long-term consequences arent worth it.
If youre brand new to Keto and find yourself eating dirty because its easier, following the tips above will help you adjust to eating a standard Ketogenic diet without having to devote hours of your day towards meal prep.
Note: The content in this article is not medical advice and is intended for informational and educational purposes only. Always talk to your doctor before changing your diet.
Increased Risk Severity And Length Of The Keto Flu
It is a group of temporary symptoms and side effects that happen during the first few days or weeks of going keto . The symptoms of the keto flu are stomach pain, dizziness, nausea, irritability and mood swings, diarrhea, muscle cramps, sugar cravings, sleeping problems and others. These symptoms are your bodys response to carbohydrate restriction. Since on a dirty keto diet you consume a lot of processed foods, your body will lack important nutrients. This increases the duration and severity of the keto flu.
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Is Dirty Keto Safe Long Term
Theres no doubt that following a dirty keto approach can be useful and effective when:
However, this approach should not be adopted long term.
Rather, set your goal for continual health improvements and better eating habits by incorporating whole unprocessed food into your meals that are nutrient-dense, low-carb with quality protein and healthy fats!
The Key To Eating Clean Keto
Of course, its not just convenience that makes people reach for packaged foods. Its also habit. If youre new to keto and have subsisted on mostly packaged foods in the past, its easier to reach for readymade items than to both learn how to eat keto and also how to cook from scratch . Plus, everyone wants a cookie now and then. However, educating yourself on quality ingredients and foods, and learning how to prepare healthful meals is one of the most important investments in the future of your health.
So, dont cheat yourself out of quality nutrients with a dirty keto diet and risk inflammation and poor health. Instead, aim for a mostly clean diet. It will nourish your cells with healthy fats and nutrient-dense whole foods, keep your ketones up and your blood sugar down, and give you more energy and vitality whether youre eating keto or not.
Disclaimer: whether youre trying the keto diet for weight-loss or to mitigate the problems surrounding diabetes, heart disease, or other medical conditions, its always a good idea to consult a dietitian or your primary care provider before making dramatic dietary changes, even for the short-term.
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What Is The Keto Diet Here Are The Down And Dirty Basics
Wading through the world wide web of wellness can feel overwhelming, and deciphering whats healthy from whats trending can seem like a workout in itself. If you are familiar with scrolling through mainstream health media, youll find pages on Paleo or Low Carb lifestyles and Keto isnt far down the line.
Whether training for your fitness goals or just looking to make a lifestyle change, theres a diet for everybody but not every diet is right for everybody. Ultimately choosing what is best for your biome is between you and your physician but it never hurts to start your research at home and it can be a great way to start the conversation with your clinician. For the Keto curious, all the chatter about net carbs, ketones, and fasting can leave you more than a little keto confused. However, here are some simple guidelines that will give you the keys to Ketogenics so you can decide if this is the right diet door for you.